Comparing Nutrients in 14 ounces Navy Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Navy Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	46% 1338kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	289% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	57% 74g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	25.3% 18.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.83g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 13.2g	% 17.7g	g per day for Men 19-50 years
Fiber	160% 60.7g	103% 39.3g	38g per day for Men 19-50 years
Protein	158% 88.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	256% 3.08mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	361% 1445μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	58.3% 583mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	272% 21.8mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	317% 7.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1615mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	138% 4703mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navy Beans vs Blanched Almonds:

• Raw Navy Beans have 4.1 times more Vitamin B1, 2.4 times more Vitamin B5, 3.7 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1187.5 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navy Beans vs Blanched Almonds:

• Raw Navy Beans have 1.7 times more Iron, 1.8 times more Potassium, 3.4 times more Selenium and 1.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese and 3.8 times more Sodium than Raw Navy Beans.
• Both Raw Navy Beans and Blanched Almonds have similar amounts of Copper and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navy Beans have 134.5 times more Omega 3, 3.3 times more Carbohydrate and 1.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 35 times more Fat, 23.3 times more Saturated Fat and 36.9 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Blanched Almonds have similar amounts of Sugars and Protein per 14 oz.
• Both Raw Navy Beans as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.